Top Tipshttps://sheffordosteo.com
Thu, 22 Feb 2018 16:51:51 +0000en-UShourly1https://wordpress.org/?v=4.9.4New Exercise Regime? Remember to Rest!https://sheffordosteo.com/new-exercise-regime-remember-rest/
https://sheffordosteo.com/new-exercise-regime-remember-rest/#respondTue, 23 Jan 2018 08:34:53 +0000https://sheffordosteo.com/?p=2933Laura is our Sports Therapist at the Shefford Osteopathic Clinic. This time of year is a busy one for her! “I see lots of patients who choose to start a new exercise routine, especially at this time of year which is great!” she says. “However, the ‘too much too soon syndrome’ sets in very easily. […]

]]>Laura is our Sports Therapist at the Shefford Osteopathic Clinic. This time of year is a busy one for her! “I see lots of patients who choose to start a new exercise routine, especially at this time of year which is great!” she says. “However, the ‘too much too soon syndrome’ sets in very easily. This often causes unwanted niggles and injuries, preventing you from continuing your new activity and reaping the benefits that you deserve.”

Did you know that if you exercise too much you can actually gain weight – sometimes rapidly? In these circumstances, your increased cortisol level is the culprit. It can lead to increased weight (mainly in the face, chest and tummy areas), muscle weakness, depression and more.

Now, that’s not a cue to give up on exercise! Exercise is amazing, there are so many great benefits to it. Your body and mind will definitely thank you for it! However let’s bin your new crazy exercise routine that you can’t keep up forever… and consider the points below:

4 Great Tips for Long-Lasting Exercise Benefits

1. Walk don’t run. Yep you heard right. Walking is the best way to exercise without adding stress to your body or ruining your joints. Walk more every day, fit it into your daily routine and you’ll be de-stressing and getting fit while also enjoying the fresh air.

2. If it sounds crazy, it is! It’s as simple as that. No one wants to be in a puddle of their own sweat being screamed at by some crazy person pushing yourself to the limit every single time. That’s not fun and you will get injuries. Find a sustainable activity that you actually enjoy rather than a quick fix that won’t leave you feeling healthy in the slightest. Yoga? Boxing? Ballet? Give it a go!

3. Resting = results. Did you know that it is actually on your rest days when you become stronger, leaner and fitter? Your muscles need that chance to rebuild and recover. Don’t let anyone make you feel bad for taking a rest day. Rest is vital and you’ll be able to train better when you return. Make sure you get enough sleep each night and have 1-2 rest days per week. The perfect opportunity to book in for a sports therapy appointment (who doesn’t love a well-deserved massage?), do some light yoga, foam roller and stretching session, or a nice relaxing bath.

4. No couch potatoes! However, if you’re on your 4th rest day and haven’t moved from the sofa then it’s time for you to get up, get out and enjoy moving. Our bodies love to move. Just keep in mind that endless running on a treadmill or being shouted at by Mrs Trunchball isn’t necessary. Get outside and challenge your body to be stronger, leaner and more amazing.

Let Laura know what you discover – and if you do have any areas that start to become painful at any point pop in and get them sorted. Don’t put up with unnecessary aches and pains – live your life!

Start To Live Your Life Again…

Call Us Now On 01462 811006 To Make An Appointment

]]>https://sheffordosteo.com/new-exercise-regime-remember-rest/feed/0Exercise – the best gift this Christmashttps://sheffordosteo.com/2891-2/
https://sheffordosteo.com/2891-2/#respondThu, 07 Dec 2017 16:00:29 +0000https://sheffordosteo.com/?p=2891It’s true – exercise is the best medicine there is. Why? It’s free, easy to do and has immediate effect. Without doubt, no matter what your age exercise can help you to have a healthier and happier life. Here are 10 ways that exercise can help you: Control your weight. Exercise will help you to maintain […]

]]>It’s true – exercise is the best medicine there is. Why? It’s free, easy to do and has immediate effect.

Without doubt, no matter what your age exercise can help you to have a healthier and happier life.

Here are 10 ways that exercise can help you:

Control your weight. Exercise will help you to maintain your weight over time. Regular exercise increases your metabolic rate which helps you to burn more calories. If you are trying to lose weight you will need to adjust your diet and reduce the number of calories you are consuming.

Reduce your risk of some cancers. Research has shown that active people have a lower risk of colon and breast cancer than inactive people.

Improve your mental health and mood. Exercise helps you keep your thinking, learning and judgement skills sharp as you age and reduces your risk of anxiety and depression. Exercise releases endorphins which produce positive feelings and reduce the perception of pain.

Strengthen bones and muscles. Exercise slows the loss of bone density that comes with age. If you have arthritis regular exercise helps to manage pain and do everyday tasks. Muscle strengthening activities give you huge benefits, no matter what your age. You can’t go wrong with getting strong!

Increase your chances of living longer. Making the lifestyle choice to include exercise in your daily life reduces your risk of dying early.

Increases your energy levels. Exercise is a great energy booster. This is true even for people with persistent fatigue or suffering serious illnesses.

Helps relaxation and sleep quality

Promotes a better sex life. Exercise boosts sexual desire, function and performance in both men and women.

How much exercise should you do?

The recommended dosage is 150 minutes of moderate exercise each week. Ideally this should include two sessions a week that will strengthen your muscles.

What is moderate exercise?

Most importantly your exercise should be enjoyable. You may choose walking, cycling, exercise classes, gym membership, boot camp – there are so many choices. Moderate intensity exercise raises your heart rate and makes you breathe faster and feel warmer. As a guide, when exercising moderately you should still be able to talk but find it difficult to sing a song.

What if I am in pain?

Exercise is often the best medicine. The health benefits of physical activity far outweigh the risks of getting hurt. Start slowly and build up. Seek advice from Shefford Osteopathic Clinic if you want guidance on exercising when you have pain.

There is lots of helpful information and advice to help you get started with exercise on the NHS Livewell website – Couch to 5K is an excellent running programme and there are lots of exercise videos for you to use at home. Worried about starting exercise? The Osteopaths and Sports Therapist at Shefford Osteopathic Clinic are experts in helping people get moving again and enjoying the benefits of regular exercise. Call us today on 01462 811006.

Christmas Tip…

Why not make exercise a part of your Christmas break? Include regular exercise in your life to enjoy the amazing benefits for health and happiness in 2018.

What To Do Now…

If you’ve come to this website looking for help, then don’t suffer in silence any longer.

Contact us immediately on 01462 811006 for a consultation and let’s assess your condition.

At the assessment, we’ll take some details from you and build your case history. We’ll discuss why you’ve come to see us and where you have any aches and pains. Then we’ll examine you with the aim of giving you the appropriate treatment.

This will take a little while to complete, but it’s a necessary part of the ethical guidelines we work to. The guidelines are there to make sure everything is done professionally and to a high standard of patient care. I’m sure you agree that’s a good thing!

If you have any questions about what we do and how we do it, call us and we’ll be happy to help.

Start To Live Your Life Again…

Call Us Now On 01462 811006 To Make An Appointment

]]>https://sheffordosteo.com/2891-2/feed/0Back Pain and Childrenhttps://sheffordosteo.com/back-pain-children-2/
https://sheffordosteo.com/back-pain-children-2/#respondThu, 05 Oct 2017 15:20:10 +0000https://sheffordosteo.com/?p=2861Like adults, children can suffer from back pain as a result of a variety of lifestyle activities. And like adults, there is a number of things that parents and carers can do to prevent issues arising. If your child does complain of back pain, it is important to seek advice from qualified professional, such as an […]

]]>Like adults, children can suffer from back pain as a result of a variety of lifestyle activities. And like adults, there is a number of things that parents and carers can do to prevent issues arising.

If your child does complain of back pain, it is important to seek advice from qualified professional, such as an osteopath. An osteopath will help to establish the cause of the problem and will provide advice on treatment, or refer you for further examinations if required.

Good school bags

Children are often required to carry bags full of books, PE kits, musical instruments and other equipment to and from school. Parents should try to limit the weight of school bags as much as possible and invest in a good quality back pack that the child should wear across both shoulders, ideally with a strap across the chest to keep the load close to their body. Packing the bag with the heaviest items (such as laptops and heavy books) closest to child’s body, will also make carrying more comfortable and less likely to strain the muscles of the back.

Limit screen time

Looking down to use smart phones, tablets and laptops for an extended period can pull the back and neck into an unnatural posture, resulting in pain. Placing limits on the time spent using devices and encouraging regular breaks may help to avoid problems. If your child has to use a laptop for homework, consider purchasing a support that elevates the screen to a height that allows him or her to sit up straight to look at it.

Regular exercise

A sedentary lifestyle is known to contribute to the risk of developing back pain, as well as contributing to obesity. Regular physical activity helps to keep the core muscles that support the spine strong and maintain flexibility, which will help to avoid back pain. Encourage lots of active play, walking, running, swimming, cycling etc to keep your child fit and healthy.

The right bed and pillow

Good quality sleep is vital for both physical and mental development. Make sure that your child has a good sized comfortable bed with a firm mattress and a pillow that supports their head without lifting it too high.

Osteopathic Treatment for your child’s back pain

Your child’s back pain may benefit from osteopathic treatment. Using gentle manual therapy an osteopath will help to resolve any stresses and strains that are affecting their body and relieve their pain. They can also provide lifestyle advice that may help to prevent the problem from coming back.

What To Do Now…

If you’ve come to this website looking for help, then don’t suffer in silence any longer.

Contact us immediately on 01462 811006 for a consultation and let’s assess your condition.

At the assessment, we’ll take some details from you and build your case history. We’ll discuss why you’ve come to see us and where you have any aches and pains. Then we’ll examine you with the aim of giving you the appropriate treatment.

This will take a little while to complete, but it’s a necessary part of the ethical guidelines we work to. The guidelines are there to make sure everything is done professionally and to a high standard of patient care. I’m sure you agree that’s a good thing!

If you have any questions about what we do and how we do it, call us and we’ll be happy to help.

Start To Live Your Life Again…

Call Us Now On 01462 811006To Make An Appointment

]]>https://sheffordosteo.com/back-pain-children-2/feed/0How To Avoid Tennis Injury – Our Top 12 Tipshttps://sheffordosteo.com/top-tennis-tips/
https://sheffordosteo.com/top-tennis-tips/#respondThu, 29 Jun 2017 15:09:33 +0000http://www.sheffordosteo.com/?p=1863The majority of tennis injury occurs from overuse. As you know, here at Shefford Osteopathic Clinic we believe in helping you continue doing the things you love, so here are our top tips to keep you injury free: Good preparation is important Wear the right and comfortable clothing for tennis Wear proper tennis shoes with […]

]]>The majority of tennis injury occurs from overuse. As you know, here at Shefford Osteopathic Clinic we believe in helping you continue doing the things you love, so here are our top tips to keep you injury free:

Good preparation is important

Wear the right and comfortable clothing for tennis

Wear proper tennis shoes with skid-resistant soles

Make sure that the court is clean and check the ground for slippery spots or debris

Do dynamic warm-up exercises that stretch every muscle group before you begin to play. This is a must!

Make sure you have the correct size and type of racquet

Always make sure that you use the right technique for forehand, backhand and other grips

Make sure your tennis balls are in good condition – pros change them every 7 games

Avoid over repetition of any one type of shot. Practise a range of tennis strokes including groundstrokes, serves, return of serves, overhead smashes and volleys

Last, but not least, if you keep getting a recurring pain somewhere in the body, call the Clinic and make an appointment. Pain indicates that something is not working correctly – so the sooner you get it assessed, the less injury you will cause your body and the less time off from playing tennis.

Now you know how to keep injury free, let’s play some tennis. To get you playing as quickly as possible I have listed 6 courts in Bedfordshire/Hertfordshire…

Langford Tennis Club: A small (but perfectly formed) friendly tennis club based on the Langford Playing Fields in the centre of Langford, Bedfordshire. The Club is thriving with members who come from Langford and the surrounding areas including Biggleswade, Broom, Campton, Clifton, Gravenhurst, Haynes, Henlow, Letchworth, Meppershall, Sandy, Shefford, Stanford, Stotfold and Wilstead.

Letchworth Sports and Tennis Club:Located in the centre of Letchworth Garden City, the Club welcomes players of all ages and abilities. The Club offers a range of racket sports, gym, studio, bar and shop and also welcomes non-members to use all the facilities with pay and play options available.

Hitchin Lawn Tennis Club: Is an independent tennis club that has provided a place for family-friendly tennis in Hitchin since 1920, run by volunteer members for members. They have three all-weather, floodlit courts are available for play.

HBS Tennis Club: Is a Clubmark accredited, family-friendly tennis club based in the grounds of Hitchin Boys School in Hitchin, North Hertfordshire, UK. Their ethos is to be an open and fully inclusive tennis club for all ages and abilities. They aim to be the best value club in the area offering a fully comprehensive Junior & Adult coaching programme, social tennis events and competitive (league) team tennis to name but a few!

Riverside Tennis Club:Riverside LTC is Bedfordshire’s premier tennis club. Riverside Tennis Club boasts six all-weather and three carpet floodlit tennis courts and in winter, three courts are covered by an Air-Hall, allowing “Indoor” play.

North Herts District Council:North Hertfordshire District Council provides 14 outdoor tennis courts across the district for free public use. Courts are open all day, seven days a week and have full vehicle and pedestrian access. Booking is not required. They are based in Hitchin, Letchworth, Baldock and Royston

]]>https://sheffordosteo.com/top-tennis-tips/feed/010 Top Tips for Pain-Free Gardeninghttps://sheffordosteo.com/top-tips-pain-free-gardening/
https://sheffordosteo.com/top-tips-pain-free-gardening/#respondWed, 14 Jun 2017 05:10:30 +0000http://www.sheffordosteo.com/?p=2667We all know that activity in the fresh air can make us feel healthy and happy. Gardening offers both physical and mental benefits. But – frequent bending, twisting, lifting pulling and pushing may lead to back pain. This is especially true if you are less active over the winter months or spend most of your […]

]]>We all know that activity in the fresh air can make us feel healthy and happy.

Gardening offers both physical and mental benefits. But – frequent bending, twisting, lifting pulling and pushing may lead to back pain. This is especially true if you are less active over the winter months or spend most of your time sitting as this can lead to poor posture and a weak back.

Do some simple stretching exercises to warm you muscles before making a start, or take a short walk to warm up and loosen your joints.

At first, aim to spend no more than an hour or two in the garden, gradually building up this time.

Take small breaks every 10-20 minutes, stopping at least hourly to have a good stretch.

Focus on time and not task. There is no reason to get a whole job done in one go.

Vary your tasks regularly to reduce the amount of time you spend using the same set of muscles – e.g. follow digging with some pruning, weeding or mowing.

Use a small spade for digging and make sure your posture is correct. Dig in front of you using your foot to push the shovel into the soil. Lean into the spade from above so you’re pushing down rather than out in front of you.

When raking, keep your back straight and pull the rake towards your body rather than to the side.

Always try to swop your hands when using tools – this way you don’t overuse one side of the body. It may feel strange when using your non-dominant side!

Use a kneeling pad or cushion and don’t over reach. You can reduce weeding by choosing plants that offer ground cover, or cover the soil with bark or mushroom compost.

Never use your back muscles to lift. That should be left to the stronger muscles in your thighs and buttocks. Make sure your feet are at least hip width apart. Bend your knees, hinge yourself at your hips and keep your back straight, from the base of your neck to the end of your back. Use a mirror to correct your technique.

Remember – be smart about what you do…

Everyone should use a sensibly loaded wheelbarrow or cart to move things around the garden, (such as tools, plants etc.). If you already have back pain, consider stand up gardens.

The golden rule of safe gardening applies to all activities: If something hurts, it’s nature’s way of telling you to stop. Remember that it’s best to ask for help rather than move heavy pots or materials on your own.

Do you have niggling pains that limit your gardening? Our team can help to alleviate aches and pains… and ensure that you enjoy your garden as much as possible.

]]>https://sheffordosteo.com/top-tips-pain-free-gardening/feed/07 Health Tips To Avoid DIY Injuryhttps://sheffordosteo.com/7-top-tips-diy/
https://sheffordosteo.com/7-top-tips-diy/#respondWed, 10 May 2017 07:22:53 +0000http://www.sheffordosteo.com/?p=1814With 2 bank holidays in May, many of you will be looking at doing some DIY. Whether it is in the home or garden, injuries do happen, so here are our tops tips for keeping you healthy Ask yourself – do I have the knowledge, competence and fitness for this job? Think about your safety […]

]]>With 2 bank holidays in May, many of you will be looking at doing some DIY. Whether it is in the home or garden, injuries do happen, so here are our tops tips for keeping you healthy

Ask yourself – do I have the knowledge, competence and fitness for this job?

Think about your safety and the safety of those around you when planning and carrying out the task. Common injuries are: cutting and piercing, falls from ladders, chairs or stools, being struck by an object and a foreign body in the eye.

Prepare well. Check you have the correct safety clothing, that you have the appropriate tools, your tools are in good working order and you use them correctly.

Hedge cutting / painting and decorating: Ideally you should not use your arms above shoulder height as this increases the risk of injury to your arms and upper back and neck. When using a ladder or stool, do not over reach and make sure that you are standing on the equipment correctly. This will mean that you have to move your ladder/stool more times, but decreases the risk of falling as well as over using your upper back, neck, shoulders and arms.

Gardening: Make a list of what needs to be done by the end of day/weekend and then look at how you will be using your body. Ideally you want to keep changing the use of your body, so you don’t overuse any areas and risk injury. For example, you may spend 10 minutes digging until you feel your back beginning to tire, you may then spend 10 minutes doing a task that requires standing, such as potting up in the greenhouse, you may then spend 10 minutes kneeling and weeding. 5-10 minutes rest with a drink and start the process all over again.

Lawn mower: If you have an electric mover, there will be a tendency to either use it as you would a vacuum cleaner or swing it from side to side – moving the body and keeping the feet still. A back injury waiting to happen! You need to walk behind the mower creating nice stripes, using the body as a whole.

Lifting / bending or twisting: Whether it’s laying a patio, putting together furniture or having a good declutter, using your body correctly is vital. Lifting, bending and twisting, if done incorrectly or repeatedly can cause you much pain and discomfort, if not immediately then a few days or weeks later.

We have a habit of keeping our feet glued to the floor and moving our back/spine to do the task. It is much better if you keep the back/spine aligned and use you feet to move your body – think about how you twist and reach for an object – I bet you don’t move your feet!
When lifting, if you can, make sure that you have a wide legged stance and squat to pick up the item. If necessary get someone to help you.
We hope that you remain injury free, but we are here to help if you pull a muscle, tweak your back or neck or find that getting out of your chair or bed in the morning is now difficult.

]]>https://sheffordosteo.com/7-top-tips-diy/feed/0Convalescing for a Full Recoveryhttps://sheffordosteo.com/convalescing-for-a-full-recovery/
https://sheffordosteo.com/convalescing-for-a-full-recovery/#respondSat, 25 Feb 2017 17:45:44 +0000http://www.sheffordosteo.com/?p=2779Convalescence is a lost art in this country. In fact if you are of a certain age you probably won’t have even heard of the word! Convalescence comes from the Latin word ‘convolescere’ which means ‘to grow fully strong’. It was once considered a distinctly separated and essential stage of aftercare and recovery from illness. […]

]]>Convalescence is a lost art in this country. In fact if you are of a certain age you probably won’t have even heard of the word!

Convalescence comes from the Latin word ‘convolescere’ which means ‘to grow fully strong’. It was once considered a distinctly separated and essential stage of aftercare and recovery from illness. In fact it was something you did even if you were generally well but wanted to increase your vitality and vigour.

In today’s fast paced world we have no time to be ill, let alone recover fully. The media and pharmaceutical companies bombard us with offers of miracle potions and cures. Often, our work and family commitments make us feel pressured to bounce back quickly. We feel guilty for taking time off to take care of our health. Everything is now instant. We lack the patience to take care of ourselves and society certainly does not help.

This combination of lifestyle and society means that we ‘get back to normal’ when we are no longer ill or suffering with symptoms… but we are not truly 100% well either. Our body is left that little bit weaker. We may be tired or lack energy and can suffer with frequent sore throats, swollen glands, recurrent digestive niggles, recurrent infections. Often, it’s common to fall for the next “bug” that’s doing the rounds.

When we have an illness, the body will become damaged. Taking medication may alleviate the symptoms of the illness, but it’s your own body that will heal the damage caused. To do this, your body needs time, space and support.

4 Steps to Effective Convalescing

Rest

The most important element. Deep, interrupted sleep is when your body turns inward and gets busy repairing itself. Go to bed when it is dark and wake when it’s light. Have an afternoon nap. Sit outdoors in the fresh air, making sure you are wrapped up warm.

Nourish

Give your body the best quality nourishment – the building blocks for healing. Eat a diet of wholefoods and simple fare. Avoiding stimulants such as coffee, sugar, nicotine or alcohol also helps. Try not to eat dairy and fast foods. Instead, prepare lots of nourishing broth’s and soups – such as chicken soup!

There are many herbs and supplements out there which can support your recovery. Find a qualified practitioner to help you, such as a herbalist or a homeopath.

Move

Try to get your pulse rate up a little each day, but never exert or fatigue yourself. How about trying a walk in nature, or some gentle yoga to stretch the body.

Simon Mills, a herbalist, said to spend no more that 5-10 minutes on any one activity, then move onto a different one. It changes the patterns of mental and physical activity in your body.

Relax

Listen to your body when it is asking you to STOP. Try to sleep when you’re tired and eat when you feel hungry.

Release all guilt surrounding your time off. Tell your close friends and family what you are up to so that they can be supportive.

Remove electronic stimulation – turn off your television and your electronic gadgets, including computers, phones and tablets. Instead read books, listen to music or just daydream.

Summary

Give your body the love and support it needs to fully recover after the symptoms of the immediate crisis have resolved. Spend time pacing yourself and getting really well – think about filling your fuel tank back to ‘full’ before embarking on any journey. If we set off with only half a tank we may break down before we reach our goal.

]]>https://sheffordosteo.com/convalescing-for-a-full-recovery/feed/0New Year, New You?https://sheffordosteo.com/new-year-new/
https://sheffordosteo.com/new-year-new/#respondMon, 23 Jan 2017 12:26:28 +0000http://www.sheffordosteo.com/?p=2754Have you set yourself any goals this month? Many of us feel enthused about achieving our New Year resolutions – especially in January! By far the most common ones are health-based, and a lot involve giving up something. However – research shows that the majority of us fail to achieve our aims (66-83%). In fact, […]

]]>Have you set yourself any goals this month? Many of us feel enthused about achieving our New Year resolutions – especially in January! By far the most common ones are health-based, and a lot involve giving up something.

However – research shows that the majority of us fail to achieve our aims (66-83%). In fact, some surveys show that only 10% of people complete what they set out to do.

Habits are hard to change, and unfortunately there is no quick fix.

We live in a world where everything is available when we want it. For example, we no longer wait for films / programmes – everything is at our fingers tips… instantly.

This means that we are no longer patient. We no longer appreciate that it has taken time to get how we are today. This is especially true for many people who have experienced many years of dedicated poor posture, poor nutrition, limited exercise, stress and limited awareness of mental and emotional wellbeing. There simply isn’t a quick fix.

Achieving more…

Here are four action points to help you reach your goals:

Set your plans as to how you would like to be by a certain time.

Be specific… write down your goals, write down “WHY”, list the steps involved.

Take the time to look at what you are eating. Food should not just be about calories, but should actually focus on the nutritional value. For example: a medium size apple is approximately 100 calories. It provides lots of fibre, Vitamin C, potassium, phytonutrients and anti-oxidants.

Should we look at “dieting” – which means at some point we will stop and go back to eating how we used to…. or should we just change the way we look at / interact with food

Winter is a time for hibernation, restoration, renewal – just look at the world around you. We should be eating warm and nutritious food. This means enjoying hearty soups, broths and stews rather than salads and cold foods.

Exercise

The advertising of food and drink for the Christmas period has now given way to gyms, fitness and diets, many with financial incentives. Great if this is the motivation that you need, but look around you – nature is quiet. Try walking outside, reconnecting with nature, getting fresh air after being stuck indoors in centrally heated rooms – lovely warm breeding ground for bugs! Clear out those lungs, get the blood circulating, and aim for those 10,000 steps!

Peace of mind

One thing not yet mentioned is our “peace of mind”, our emotional and mental wellbeing. More people that ever, including my friends and family, seem to be either anxious or depressed and are taking medication. (Something I will explore in future blogs.)

]]>https://sheffordosteo.com/new-year-new/feed/0Look After YOU This Christmashttps://sheffordosteo.com/look-after-you-this-christmas/
https://sheffordosteo.com/look-after-you-this-christmas/#respondSun, 20 Nov 2016 16:25:13 +0000http://www.sheffordosteo.com/?p=2725With Christmas fast approaching it’s time take a few moments to think about how we are going to use our body in the coming weeks… and how we can look after it going into the new year. Did you know that back problems become more common over the festive season? You can push all of […]

]]>With Christmas fast approaching it’s time take a few moments to think about how we are going to use our body in the coming weeks… and how we can look after it going into the new year.

Did you know that back problems become more common over the festive season? You can push all of your physical and emotional boundaries with a range of intensive behaviours from shopping, feeling stressed to compulsive playing of new computer games or sitting glued to the television for hours at a time.

Here are our top tips for taking care of yourself this Christmas:

When out shopping:

Take lots of bags, half fill them and balance the weight of shopping bags evenly in each had.

Use a shopping trolley, but be aware if it is the large one as you will be bending over to place the food in it and bending over again to get it out!

If standing in a queue try to stand with your weight evenly balanced on both legs. Alternatively you can try shifting your weight from foot to foot.

Walk with you stomach in and hips tucked slightly under – use natural strides, allowing each foot to roll from hell to toe in a fluid motion.

Where sensible, flat, supportive shoes.

Do several small trips rather than one major over-loaded trip.

Ask a shop assistant to help you carry those heavy or awkward items.

Pack heavier items at the front of the boot of the car. This means that you are not reaching over too far when placing them in or getting them out.

Place frozen and fridge items together on the back seat of the car. This way you can take them out first. Then, you can have a break before getting the rest of the shopping.

Always lift using your knees and not your back.

Gift wrapping:

Sit at a table rather than standing and bending over or kneeling on the floor. This will protect your back, knees, neck, shoulders and upper back. Consider wrapping in batches – you don’t need to do it all in one go!

Decorating the house:

Use a sturdy stool or ladder for reaching those higher places, be it indoors or out.

Get someone to help you lift the Christmas tree – it might not be heavy, but they are an awkward shape and we can easily become unbalanced and pull a muscle.

Weather:

If it should snow or be icy – make sure you wrap up warm and wear appropriate footwear.

If we should get snow – shovel and bend from the knees, not the waist.

Take your time, and leave plenty of time getting from A to B.

Sitting:

Whether it’s watching TV or gaming and using electronic gadgets for prolonged periods, your back and neck may become casualties. This could lead to pain and discomfort and loss in range of movement.

Make sure you take regular breaks, getting up to move around and stretch.

Ensure you chair has good support, is the correct size and that your posture is balanced – e.g. not legs tucked under, not sitting twisted to watch the TV.

Take the whole family and go for a walk every day.

Give family and friends Christmas presents that will prompt them to be more active.

If driving long distances in the car to see friends or family try to take breaks every hour. Either stretch your legs at a service station or have a walk around the petrol station.

Cooking the Christmas dinner:

Do as much preparation the night or even day(s) before.

Sit to peel the vegetables.

Bend using your knees when getting the Turkey in and out of the oven – ask someone to help you if needed.

Get family and friends to bring dishes so you don’t have to do all the work.

Look after yourself!

Top tips to boost your physical and emotional health:

Get outside every day – go for a walk, spend time in the garden, sit outside in the fresh air and sunlight. Make sure you are dressed appropriately to keep warm and dry. Doing this encourages circulation and helps prevent stiffness and soreness as well as encouraging the body to keep itself warm. Just being outside in natural light does great things for you happy hormones, boosting your mood, self-confidence and sense of connectedness.

Drink up – keep hydrated as this will help you feel sharper, aid digestion and can was joint pain, inflammation and swelling. Watch what you drink, as hot drinks with caffeine in can lead to headaches, insomnia and they act as mild diuretic.

Eat fresh – eating fresh, natural foods is a wonderful health boost at any time of the year, but is particularly beneficial over Christmas, when there are so many sweet, sugary, man-made temptations to be had. Try to ensure that you eat a least one freshly cooked meal a day with at least three portions of vegetables. Eat the rainbow – the brighter and more varied the colours of fruit and veg – yellow, greens, purples and reds – the more loaded they are with antioxidants, great for your immune system, skin, eye and organ function.

Stay flexible – People of all ages are prone to sit around longer than usual during the festive period. Here are a couple of simple stretches you can do daily:

Full body standing stretch: stand up and reach your arms overhead, stretching your body from fingertips to toes. Enjoy the feeling of lengthening your body and loosening up any stiffness.

Forward bend: from the standing position, reach forward and downwards, moving your hands towards your toes. Don’t worry if you can’t reach your toes. The aim is to move within your body’s natural range, easing out the back and legs.

Seated twist: sit upright and twist your shoulders and torso to one side. Hold it for a few seconds, then twist to the opposite side. Feel the relaxing stretch through your spine.

Improve your balance – to keep your limbs flexible and strong, try balancing on each foot for as long as possible every morning. You don’t have to lift your foot high off the ground and make sure that you have something to hold onto if you think you may not be very safe. Doing this will help to strengthen your leg muscles and improve their ability to sense movement, boosting you ability and reducing your risk of falls as you get older.

Keep your friends close – friends provide emotional support, helping you deal with stress, boosting the body’s production of feel good chemicals.

Sleep more – going to bed just one hour earlier can lead to a significant drop in blood pressure, lowering the risk of heart attacks and strokes. Winter is also a time of hibernation, at time rest, restore and renew so take advantage of the long night by getting more sleep.

Taking care of your physical and emotional health at before and during the festivities will help you and those around you to have a good Christmas. Lastly… enjoy yourself!

]]>https://sheffordosteo.com/look-after-you-this-christmas/feed/0Caring for Carershttps://sheffordosteo.com/caring-for-carers/
https://sheffordosteo.com/caring-for-carers/#respondTue, 27 Sep 2016 07:15:14 +0000http://www.sheffordosteo.com/?p=2704National BackCare Awareness Week will be running from the 3rd – 8th October this year. The theme this year is caring for carers. Many people do not think themselves as ‘carers’. They simply see themselves as a husband, wife, father, mother, son, daughter or friend looking after someone they love. If you provide regular unpaid […]

]]>National BackCare Awareness Week will be running from the 3rd – 8th October this year. The theme this year is caring for carers. Many people do not think themselves as ‘carers’. They simply see themselves as a husband, wife, father, mother, son, daughter or friend looking after someone they love.

If you provide regular unpaid help and support to someone who suffers from an illness or disability and they can’t cope alone, then you are a carer.

You will be different from someone who provides care professionally, as you will have an emotional connection to the person you are taking care of.

Carers can be adults caring for other adults, parents caring for ill or disabled children or young people who care for another family member.

They provide assistance for things such as:

Personal care – washing, dressing, taking medication

Transportation – getting out and about, going to appointments

Safety – watching over someone who can’t be left alone

Housework – shopping, cleaning, cooking, laundry

Emotional support – friendship, listening, advice

Facts about carers…

1 in 10 people are carers ( that’s around 7 million people)

70% of carers reported suffering with back or shoulder pain;

52% of carers reported that their physical health had been affected by caring.

28% of people looking after parents over 75 years of age said juggling work with their caring responsibilities adds pressure to their lives.

30% of people caring believe they need external help.

1 in 5 people feel guilty about not being able to do more to help.

Over 70% of the UK’s 7 million unpaid carers now suffer from back pain. They are at a greater risk of developing ongoing chronic pain. This is highly disabling in a third of cases and life-long for the majority. This is because they provide care and support to an ailing or disabled family member, friend or neighbour on an ongoing basis. Added to this is the danger of higher than usual levels of emotional stress; especially if they are caring for a spouse or close family member.

Given the facts listed above, it’s crucial that carers care for themselves as well as the person depending upon them. If you are a carer, try to action the tips below…

13 ways to help yourself…

Take time for yourself – if you are happy and well you are better able to provide help and support to others.

Have you own interests and make time for them – keeping fit, hobbies, see your friends.

Eat a balance diet which is good for your all-round health, fitness and well-being

Plan meals – sit down once a week, make a list of your meals and shop in one trip

Online shopping – can be quicker and easier if you can’t get to the shops

Batch cooking – cook and freeze portions to take out when needed

Take care of your physical health – get any aches and pains checked out.

An occupational therapist can come and assess what is needed in the home – such as hand rails, raising chairs, raising the toilet seat and so on.

Take a break from caring – whether for a few hours or longer. If longer you might like to consider respite care.

Loneliness – caring for someone is a huge responsibility and can take up a lot of time. Sometimes it may make you feel lonely and cut off. Try to socialise and take time to visit other friend and family. A long chat on the phone can do wonders.

Meet other carers – there are online forums such as Carers UK and Carers Trust – connecting with someone who understands what you are facing can be a huge support. Babble is for young carers under 18, Matter for 16-25 year olds and Carers Space for 18+.

Anxiety and Depression – you may suffer with these for different reasons, but it is important to take action. See your GP and/or seek counseling and seek some information and advice.

Get help – if your health and wellbeing is affected, it’s time to seek help from professionals. This could be for assistance with aspects such as: home care services, domiciliary care at home, sheltered housing, respite care.